Health- Nutritional Menu Project

DANIEL BLAGOVICH PERSONAL MENU PROJECT
HEALTH P7

BREAKFAST1 Total: 160
Yogurt- one cup (one serving)*

Wheat toast- two slices (two servings)

BREAKFAST2 Total: 260
Fruit shake-two cups (two servings)*
Bran muffin- one muffin (one serving)

BREAKFAST3 Total:210
Wheat toast- two slices (two servings)
Poached egg- one egg (one serving)

BREAKFAST4 Total: 215

Protein shake- two cups (two servings)

BREAKFAST5 Total: 255
Oatmeal- one cup (two servings)
Apple slices- one apple (one serving)


LUNCH 1 Total:180
Chicken- 3 ounces (one serving)
Salad- two cups (two servings)
Dressing- three table spoons (three servings)* (oils)

LUNCH2 Total:320
Steamed chicken- 6 ounces (two servings)
Broccoli- two cups (two servings)

Bread- one slice (one serving)

LUNCH3 Total 280
Yogurt- one cup (one serving)
Carrots- one cup (one serving)
Turkey- 3 ounces (one serving)
Bread- one slice (one serving)


LUNCH4 Total:210
Apple- one apple (one serving)
Chicken- 3 ounces (one serving)
Cheese- four slices (two servings)
Milk – four cups (two servings)* (dairy)

LUNCH5 Total:350
Bread-6 slices (six servings)* (grain)
Cheese- four slices (two servings)
Yogurt- one cup (one serving)
Peppers- whole pepper (one serving)


SNACK1 Total:165
Carrots- one cup (one serving)

Ranch-two table spoons(two servings)

SNACK2 Total 140
Peppers- one pepper (one serving)
Ranch- Two tablespoons (two servings)


SNACK3 Total:205
Celery- four sticks (two servings)
Peanut butter- three tablespoons (three servings)


SNACK4 Total: 40
Grapes- 12 grapes (one serving)
SNACK5 Total:65
Raw almonds-24 almonds (two servings)

DINNER1 Total:475
Milk- one cup (one serving)
Stir-fry veggies- Three cups (three servings)*(vegetables)
Chicken- 3 ounces (one serving)

DINNER2 Total :340
Milk- one cup (one serving)
Boca Burger- one patty (one serving)

DINNER3 Total:410
Steamed fish- six ounces (two servings)
Rice- one cup (one serving)

Milk-one cup (one serving)
Pears- one pair (one serving)

DINNER4 Total:500
Milk- one cup (one serving)
Wheat pasta- two cups (Two servings)
Prego sauce- half a cup (one serving)
Corn- one cob (two servings)

DINNER5 Total: 425
Turkey breast- 3 ounces (one serving)
Toasted wheat bread- two slices (two servings)
Rice-one cup (one serving)
Green beans- ¾ cup ( one serving)
(

(
(CHICKEN SALAD)

DAILY RECOMMENDED FOOD ALLOWANCE
Grains: 6 ounces
Veggies: 3 cups
Fruits: 2 cups
Dairy: 4 cups
Meat: 5 ounces Total calories: 2600

Pizzey, Faith
Day 1: (total calories 2255)
Breakfast: 2 Scrambled eggs (156c), 2 slices of whole wheat toast (155c) and half a grapefruit (41c)
Lunch: 2 cups of plain pasta (427c), 1 stuffed baked potato with sour cream (316c), with 1 banana (105c)
Dinner: 1 lean grilled steak (307c), 1 cup cooked green beans (27c), and 1 cup yellow corn on the cob (193c)
Snack: 2 cups of skim milk (167c), 1 8oz carton of fat free yogurt (127c), and 1 cup of whole strawberries
Day 2: (total calories 1855)
Breakfast: 1 bagel (430c) and 1 cup 100% orange juice (105c)
Lunch: 1 oz of baked salmon (49c), 1 banana (105c), 1 cup of yellow corn (193c), and 2 cups of milk (167c)
Dinner: 1 cup of milk (83c), 1 lean steak (307c), 2 cups of tossed salad (95c), and 1 cup of cooked green beans (27c)
Snack: 2 cups of milk (167c), 2 slices of bread with jelly (188c), and 6 whole wheat triscuit crackers (106c)
Day 3: (total calories 1996)
Breakfast: ½ cup of milk (42c), and 1 grapefruit (82c)
Lunch: 1 ¼ cup of milk (104c), 4 slices of white meat roasted turkey (175c), ½ sliced raw tomato (11c), and ¾ cup of lettuce (4c)
Dinner: 1 ½ slices of smoked ham (99c), 3 ½ slices of French bread (674c)*, 2 cups of Caesar salad with dressing (337c), and 1 cup of yellow corn (193c)
Snack: 1 oz of flavored yogurt (29c), 1 cup whole strawberries (46c)
Day 4: (total calories 1635)
Breakfast: 1 scrambled egg (78c),
Lunch: 1 can of tuna (194c), 2 slices of whole wheat bread (138c), and plain pasta (427c)
Dinner: ½ stuffed baked potato with sour cream (273c), ¾ cup baked winter squash (57c), and 1 cup of cooked green beans (27c)
Snack: 3 slices of low fat cheddar cheese (150c)*, 1 slice of sourdough bread (96c), 3 whole wheat triscuit crackers (53c), 2 cups of whole strawberries (92c)*
Day 5: (total calories 2182)
Breakfast: ½ cup of flavored oatmeal (148c),
Lunch: 3 cups of raw cucumber (204c)*, 1 cup of cottage cheese (216c), and 2 cups of low fat sugar free frozen yogurt (398c),
Dinner: 1 grilled, lean steak (412c)*, 2 cups of diced pineapples (149c), and ¼ cup of milk (21c)
Snack: 1 bag of low fat popcorn (327c)


Recommended daily allowances:
Grains: 8 oz
Vegetables: 3 cups
Fruit: 2 cups
Milk: 3 cups
Meat&Beans: 6 ½ oz
Calories: 2400 (based on 120 minutes of physical activity each day)

Nutrition Facts
Calories 92
(385 kJ)
% Daily Value 1
Total Fat
0.9g
1%
Sat. Fat
< 0.1g
< 0.1%
Cholesterol
0mg
0%
Sodium
3mg
< 0.1%
Total Carbs.
22.2g
7%
Dietary Fiber
5.8g
23%
Sugars
13.4g

Protein
1.9g

Calcium
46.1mg

Potassium
440.6mg


^^Nutrition label of 2 cups of whole strawberries
external image steak.jpgexternal image milk_325.jpg external image Double-Stuffed-Potatoes-web.jpgexternal image strawberry.jpgexternal image eggs.jpg




Helton, Andayy

(Reccomended Calorie intake with 30 min. of physical activity daily - 2500)

Reccomended Daily Supplement of various food groups from MyPyramid.gov...

Grains
10 ounces

Vegetables
4 cups

Fruits
2.5 cups

Milk
3 cups

Meat & Beans
7 ounces


Day 1
Calories Consumed:
Breakfast-Yoplait Fruit Smoothie 1.3 oz (45 cal.)
Lunch-Philly Cheese Steak (420 cal) , VitaRain (0 cal)
Dinner-Spaghetti 10 oz - (255 cal.), Diet Coke (0 cal)
Snack-Wheat Thins 1.1 oz (140 cal), Chex Mix Turtle- Granola Bar (130 cal), 2 Yoplait Yogurt (200 cal)

Day 2
Calories Consumed:
Breakfast-Yoplait Fruit Smoothie 1.3 (45 cal.)
Lunch-Caesar Salad w/ Grilled Chicken + Dressing (410 cal).
Dinner-Spaghetti 10 oz (255 cal), Diet Coke (0 cal)
Snack-Wheat Thins 1.1 oz (140 cal), Chex Mix Turtle- Granola Bar (130 cal)

Day 3
Calories Consumed:
Breakfast-Breakfast Burrito 3.9 oz (300 cal)
Lunch-Lean Pocket (280 cal), VitaRain
Dinner-Orange Chicken 6 oz (545 cal.)
Snack-Mini Bagel + Cream Cheese (130 cal), Chex Mix Turtle- Granola Bar (130 cal)

Day 4
Calories Consumed:
Breakfast
-Yoplait Fruit Smoothie 1.3 oz (45 cal.)
Lunch-Hot Pocket (350 cal), VitaRain (0 cal)
Dinner-Sirloin Steak 8 oz - cooked (427 cal.)
Snack-Wheat Thins 1.1 oz (140 cal), Chex Mix Turtle- Granola Bar (130 cal)

Day 5
Calories Consumed:
Breakfast-Iced Coffee; Caramel - 1 pint, 1 fl. oz. (270 cal)
Lunch-Caesar Salad w/ Grilled Chicken + Dressing (410 cal).
Dinner-Big Mac 7.5 oz (540 cal)
Snack-Ginger Cookies 2 oz (240 cal.), Chex Mix Turtle- Granola Bar (130 cal)

Nutrition Facts for
Big Mac
Calories 1350
(5643 kJ)
% Daily Value 1
Total Fat
54g
83%
Sat. Fat
14g
70%
Trans Fat
1.5g

Cholesterol
75mg
25%
Sodium
1410mg
59%
Total Carbs.
194g
65%
Dietary Fiber
10g
40%
Sugars
95g

Protein
30g

Calcium
2700mg




ChickenCaesarSalad.jpg image by eatingetc
ChickenCaesarSalad.jpg image by eatingetc
external image philly%20cheese%20steak.jpg
external image 206060b.jpg external image spaghetti.jpg

Blagovich, Daniel
Bowen, Jessica
Day 1
Total Calories: 1481
Breakfast: Egg, cheese, and ham omelet*(meat) (2 eggs, ½ oz. of ham and ½ oz. of cheese; 650) and an 8 oz glass of orange juice (80)
Lunch: Campbell’s condensed tomato soup (8.9 oz; 151), a slice of French bread (88), and a bottle of water (0)
Dinner: Spaghetti and meatballs (1 serving; 412), 1 cup of fresh cucumber slices (10), and a glass of skim milk (8 oz.; 80)
Snack: 7 baby carrots (10)
.baby_carrot.jpg



Day 2
Total Calories: 1466
Breakfast: Special K Red Berries Cereal (1.2 cups; 200) with a glass of milk*(milk) (3 cups ; 240)
Lunch: Pita bread with grilled chicken (1 medium sized pita with 5 strips of grilled chicken; 289), grated cheese (1/8 cup; 70), cucumbers (3 slices; 1), lettuce (2 leaves; 1), and mustard (1/2 packet; 0), and a bottle of water (16 oz.; 0)
Dinner: Lasagna(with ground beef) (1 slice- approximately 2 1/1inx4inx1in; 408) , French bread (one slice; 88), green beans (10 beans; 17), and a glass of milk (8 oz.; 80)
Snack: 1 medium sized banana (72)


.banana.jpg



Day 3
Total Calories: 1211.5
Breakfast: Nature Valley Oats and Honey Granola Bar*(grains) (1 package; 90), apple slices (from 1 extra small apple, diameter: 2 ½ ”; 53), and a glass of milk (8 oz.; 80)
Lunch: Grilled Cheese sandwich (1 sandwich; 617), 1 small orange (45), pretzel sticks (1 oz.; 100), and a bottle of water (16 oz; 0)
Dinner: Grilled chicken drumstick (1 drumstick; 70) with barbecue sauce (1 packet; 7), 1 cup of fresh broccoli (27), 1 cup of cooked carrots (30), and a glass of milk (8 oz.; 80)
Snack: ½ cup of fresh cauliflower (12.5)

nature_valley.jpg
Day 4
Total Calories: 1367
Breakfast: 1 grapefruit (41) and 1 piece of toast (80)
Lunch: 2.5 cups of salad (1 ½ cups of lettuce, ½ cups radishes, and ½ carrots)*(vegetables) (50) with 3 tablespoons of fat-free ranch dressing*(oils) (51), and a glass of milk (8 oz.; 80)
Dinner: Marie Callender’s Chicken pot pie (1 pie; 670), apple slices (from and extra small apple, diameter 2 ½”; 53), 5 saltine crackers (20), and a glass of milk (8 oz.; 80)
Snack: 2 ounces of wheat thins (140) with 2 tablespoons of cream cheese (102)
Grapefruit.jpg


Day 5

Total Calories: 1222
Breakfast: 1 bagel with plain cream cheese (450) and a glass of orange juice (8 oz.; 80)
Lunch: 2 cups of fruit salad*(fruits) (½ cup of grapes (50), ½ cup of bananas (35), ½ cup of kiwi (45), ½ cup of strawberries (35), and 10 Ritz crackers (160)
Dinner: Grilled Alaskan salmon (approximately 4”x2 ½”x½”; 233) with broccoli (1 cup of flowerets; 17), 1 cup of green beans (17), and a glass of milk (8 oz.; 80)
Snack: 10 baby carrots (10) and 1 cup of fresh cucumber slices (10)
GREEN_BEANS.jpg

*Indicates that the entire recommended daily serving is achieved in that one meal.



Nutrition Facts (Nature Valley Oats n’ Honey Granola Bar)
Calories 90
(376 kJ)
% Daily Value 1
Total Fat
3g
5%
Sat. Fat
0.3g
1%
Trans Fat
0g

Cholesterol
0mg
0%
Sodium
80mg
3%
Total Carbs.
14.5g
5%
Dietary Fiber
1g
4%
Sugars
5.5g

Protein
2g

Calcium
0mg


My Daily Recommended Food Amounts:
CALORIES: 1789
GRAINS: 6 oz
VEGETABLES: 2.5 cups
FRUITS: 1.5 cups
MILK: 3 cups
MEAT/BEANS: 5 oz
FATS/OILS: No daily recommendation given




Fujii, Ayako
Gehrke, Josh
Day 1: Total 1505 calories

Breakfast:
- Nutri-Grain, Whole Wheat, Frozen Waffles, 170 calories (2 Waffles) - Grains
- Smuckers Strawberry Jam 65 calories (1 oz.) - Fruit
external image img_3066.jpg
Lunch:
- Subway Flatbread Turkey Sandwich 310 calories (1 Sandwich) - Grain, Meats and Beans, Vegetables
Dinner:
- Stouffers Lasagna with Meat Sauce 785 calories (3 cups) - Grain*, Meats and Beans
Snack:
- Yoplait Yogurt, 99% Fat Free, 175 calories (6 oz.) - Milk

Day 2: Total 1500 calories

Breakfast:
- 100% Natural Whole Wheat Bread, 200 calories (2 slices) - Grains
- Smuckers Strawberry Jam 60 calories (1 oz.) - Fruit
Lunch:
- Peanut Butter and Jelly Sandwich 540 calories (2 sandwiches)
external image picture012.jpg
Dinner:
- Pot Roast with Vegetables 630 calories (1 serving) Meats and Beans, Vegetables
Snack:
- Mandarin Oranges Fruit Cup, 70 calories (4 oz.) - Fruit

Day 3: Total 2208 calories

Breakfast:
- Frosted Mini Wheats 200 calories (2.1 oz) - Grains
- Fat Free Skim Milk 90 calories (1 cup) - Milk
Lunch:
- Macaroni and Cheese 720 calories (2 cups) - Grains
Dinner:
- Spaghetti and Meat Balls with Meat Sauce 970 calories (1 serving) - Grains, Meats and Beans
external image SpaghettiAndMeatballs.jpg
Snack:
- Hard Pretzles, Salted, 228 calories (10 pretzels.) - Grains

Day 4: Total 799 calories

Breakfast:
-Scrambled Eggs 154 calories (2 eggs) - Milk
Lunch:
-Cup of Noodles 300 calories (2.3 oz.) - Grains

Calories 300
(1254 kJ)
% Daily Value 1
Total Fat
13g
20%
Sat. Fat
7g
35%
Trans Fat
0g

Cholesterol
3mg
1%
Sodium
1060mg
44%
Total Carbs.
33g
11%
Dietary Fiber
2g
8%
Sugars
2g

Protein
6g

Calcium
20mg



Dinner:
- Chili and Meat Chunks 310 calories (1 cup) - Grains
Snack:
- Baby Carrots 35 calories (10 carrots) and Low Fat Ranch Dressing, 135 calories (0.5 oz.) - Vegetables

Day 5: Total 1548 calories

Breakfast:
- Strawberries 40 calories (1.5 cups) - Fruit*
- Blueberries 25 calories (1 cup) - Fruit*
- Milk 272 calories (3 cups) - Milk *
Lunch:
- Chili Lime Chicken Salad 450 calories (4 cups) - Vegetables*
Dinner:
- White Rice 205 calories (5.6 oz) - Grains
- Chicken Breast 386 calories (1 breast) - Meat and Beans*
Snack:
- Blue Diamond Almonds, Lightly Salted, 170 calories (25 almonds) - Meats and Beans
external image 200.jpg

Recommended Dailey Amount: 3200 calories
Grains: 10 oz
Vegetables: 4 cups
Fruits: 2.5 cups
Milk: 3 cups
Meat and Beans: 7 oz
Oils and Discretionary Calories: 11 teaspoons



Saner, Joel

Day 1: Total: 1061 calories
Breakfast: -Cheerios (3/4 cup) 110 calories
Lunch:
-Turkey sandwich (5 oz.) 350 calories
- apple 53 calories
Dinner: -lasagna 408 calories
Snack: multigrain potato chips 140 calories

Day 2: Total: 998 calories
Breakfast: 2 Eggo's Waffles (2.5 oz.) 190 calories
Lunch:
-PB&J sandwich (1 serving) 282 calories
- red grapes (1.7 oz.) 34 calories
-multigrain potato chips 140 calories
Dinner: Chilli (8 oz.) 187 calories
Snack: Cheez-its (30 crackers) 165 calories

Day 3: Total: 1,233 calories
Breakfast: Cheerios (3/4 cup) 110 calories
Lunch:
-Turkey sandwich (5 oz.) 350 calories
-multigrain potato chips 140 calories
- apple 53 calories
Dinner: Pizza (4.4 0z.) 360 calories
-caesar salad w/ chicken (11 oz) 220 calories
Snack:

Day 4: Total: 1,723 calories
Breakfast: Cheerios (3/4 cup) 110 calories
Lunch: quesadilla (5 oz.) 470 calories
Dinner:
-cheeseburger (13.2 oz.) 850 calories
-french fries (2.5 oz.) 231 calories
-peas (2.8 oz.) 62 calories
Snack:

Day 5: Total: 970 calories
Breakfast: Pancakes (2.7 oz) 350 calories
-eggs 80 calories
Lunch: Pizza (4.4 0z.) 360 calories
Dinner: grilled chicken breast (4.2 oz.) 180 calories
Snack:


Gouge, Cody
Day 1:
Breakfast:
  • 1% milk (low fat) – 1 ½ Cups, 165 calories
  • French toast sticks – 1 ½ oz., 359 Calories
    • Syrup (regular)

Lunch:
  • Chocolate milk, 1% (low fat) – 1 Cup, 158 Calories
  • Bagel (plain) – 4 oz., 341 Calories
    • Low fat cream cheese

Dinner:
  • 1% milk (low fat) – 1 Cup, 105 Calories
  • Fried steak (eat lean only) – 8 oz, 433 Calories*(meat)
    • Steak sauce (A-1)
  • French bread – 5 oz, 351 Calories
  • Raw broccoli – 1 ½ Cups, 36 Calories
  • Split peas – 1 Cup, 229 Calories
  • Mashed potatoes (with butter) – 1 Cup, 231 Calories

Day 2:
Breakfast:
  • 1% milk (low fat) – 3 Cups, 315 Calories*(milk)
  • French toast sticks – 2 oz., 538 Calories
    • Syrup (regular)

Lunch:
  • 100% whole wheat bagel – 4 oz., 277 Calories
  • Chocolate milk, 1% (low fat) – 1 Cup, 158 Calories

Dinner:
  • 1% milk (low fat) – 1 Cup, 105 Calories
  • Orange (raw) – ¾ Cups, 64 Calories
  • Cheese bread – 4 oz. (grains), ½ Cup (Milk); 284 Calories
  • Baked chicken breast (no skin) – 7 oz., 321 Calories
  • Cooked asparagus – ¾ Cups, 26 Calories

Snack:
  • Plum (raw) – ½ Cup, 30 Calories
  • Raw celery – 2 Cups, 35 Calories
  • Apple (raw) – 1 ¼ Cups, 72 Calories
  • Zucchini (raw) – 2 Cups, 72 Calories

Day 3:
Breakfast:
  • 1% milk (low fat) – 1 Cup, 105 Calories
  • French toast sticks – 2 oz., 538 Calories
    • Butter – 11 tsp., 350 Calories*(oils)

Lunch:
  • Chocolate milk, 1% (low fat) – 1 Cup, 158 Calories
  • Bagel (plain) – 4 oz., 341 Calories
    • Low fat cream cheese

Dinner:
  • 1% milk (low fat) – 1 Cup, 105 Calories
  • White bread – 2 oz, 128 Calories
  • Battered fried chicken breast – 8 oz., 825 Calories
  • Raw celery – 2 Cups, 34 Calories
  • Raw broccoli 2 Cups, 48 Calories

Snack:
  • Avocado – 4 cups, 973 Calories*(fruit)

Day 4:
Breakfast:
  • 1% milk (low fat) – 1 ½ Cups, 165 Calories
  • French toast sticks – 1 ½ oz., 359 Calories
    • Syrup (regular)

Lunch:
  • Chocolate milk, 1% (low fat) – 1 Cup, 158 Calories
  • Bagel (plain) – 4 oz., 341 Calories
    • Low fat cream cheese

Dinner:
  • Hot dog (frankfurter) – 7 ½ oz., 723 Calories
    • Chili con carne (with beans)
  • 100% whole wheat bread – 4 oz., 276 Calories
  • Raw celery – 4 Cups, 68 Calories*(vegetables)
  • 1% milk (low fat) – 1 Cup, 105 Calories

Snack:
  • Apple (raw) – 2 ½ Cups, 144 Calories

Day 5:
Breakfast:
  • 1% milk (low fat) – 1 ½ Cups, 165 Calories
  • French toast sticks – 1 ½ oz., 359 Calories
    • Syrup (regular)

Lunch:
  • Chocolate milk, 1% (low fat) – 1 Cup, 158 Calories
  • Bagel (plain) – 10 oz., 853 Calories*(grains)
    • Low fat cream cheese

Dinner:
  • 1% milk (low fat) – 1 Cup, 105 Calories
  • Raw broccoli – 2 Cups, 48 Calories
  • Raw celery – 2 Cups, 34 Calories
  • 100% whole wheat bread – 4 oz., 276 Calories
  • Fried steak (eat lean only) – 7 oz, 481 Calories

Snack:
  • Watermelon (raw) – 4 Cups, 172 Calories


Picture_2.png
1% milk (low fat) – 1 Cup, 105 Calories




Gunhus, Cody
Day 1:
Breakfast: 2 Scrambled eggs (187 cal.), english muffin w/ butter (172 cal.) , 1 glass of apple juice (117 cal)
Lunch: Ham sandwhich w/ tomato, mayo, mustard, and lettuce (279 cal), 1 package of almonds(164 cal), 1 package of potato chips(107),
1 cup of sliced cucumbers (14 cal)
Dinner: Meat lasagna (321 cal), a bowl of tossed salad w/ ranch (47 cal), 1 glass of milk (122 cal)
Snack: 1 bag of low-fat popcorn (327 cal) and an apple (72 cal)
Total Calories: 1930
Day 2:
Breakfast: 2 Waffles w/ syrup (129), glass of orange juice (105)
Lunch: 1 bowl of chicken noodle soup (75), 1 package of hard pretzles(38), 1 package of cashews(165), 1 cup of raw carrots w/ ranch (61)
Dinner: 1 piece of broiled salmon(243), 1 bowl of ceaser salad (168) and 2 glasses of milk (244)
Snack: 1 8oz. container of fat-free sugar-free yogurt (98)
Total Calories: 1810
Day 3:
Breakfast: 2 pieces of multigrain toast w/ reduced calorie spread (147), glass of apple juice (117)
Lunch: 1 slice of cheese pizza-thin crust (164), 1 cup of raw cherries (74), 1 package of peanuts (170), 1 8oz. container of fat-free sugar-free yogurt (98)
Dinner: 2 pieces of baked chicken breast (282), 1 cup of tomato and cucumber salad w/ oil and vinegar (92), 2 glasses of milk (244)
Snack: 1 bag of popcorn (458), 1 cup of sliced cucumbers w/ ranch (86)
Total Calories: 1920
Day 4:
Breakfast: 2 hard-boiled eggs(154), 1 glass of milk (122)
Lunch: Ham sandwhich w/ mayo, lettuce and tomato (275), 1 cup of pistachios nuts (329), 1 apple (72)
Dinner: Whole wheat spaghetti pasta (172) w/ spaghetti sauce (141), 1 slice of french bread with reduced fat spread (193), 1 bowl of ceaser salad w/ dressing (168), 1 glass of milk (122)
Snack: Flavored yogurt w/ whole milk (229), 1 cup of carrots w/ ranch (121)
Total Calories: 1792
Day 5:
Breakfast: Honey nut cherrios w/ 1% milk- low fat (163)
external image 20081112_9.JPG
Lunch: 100% whole wheat bagel w/ cream cheese (376), 1 package of macadamia nuts (203), 1 cup of raw carrots w/ ranch (121), 1 raw apple (72)
Dinner: Grilled Steak-lean only w/ A-1 sauce (317), 1 cup of clam chowder (149), 1 cup of sliced cucumbers w/ vinegar (16), French bread w/ reduced fat margerine (198), 2 glasses of milk (244)
Snack: popcorn-oil popped, no butter (440)
Total Calories: 2186
Recommended food amounts:
Grains: 9oz's per day
Vegetables: 3 1/2 cups per day
Fruits: 2 cups per day
Milk: 3 cups per day
Meat and beans: 6 1/2oz's per day

Mills, Challen
My Nutrition Project Menu


Day 1
1767 calories

Breakfast
external image HG_Sel_1Mlk_LG.jpg
6 fl oz of MILK, LOWFAT
8 fl oz of ORANGE JUICE
1 pat of MARGARINE, STICK, UNSALTED
1 EGG WHITE, COOKED
2 regular slices of BREAD, MULTIGRAIN, TOASTED

Lunch
APPLE (APPLES), FRESH,
1 teaspoon of MUSTARD,
8 fl oz of WATER
1 (1 oz) slice of CHEDDAR OR COLBY, LOW SODIUM CHEESE
1 cup of POTATO CHIPS, REDUCED FAT
1 tablespoon of MAYONNAISE, LOW CALORIE OR DIET, LOW SODIUM
7 strips of CELERY, RAW
7 strips of CARROTS, RAW
2 regular slices of BREAD, MULTIGRAIN

Snack
1 (6 oz) container of YOGURT
Dinner
1½ cup of shredded or chopped MIXED SALAD GREENS, RAW
1 cup of RICE, BROWN, MEDIUM-GRAIN, COOKED
1 cup of PEAS, GREEN, COOKED, FROM FROZEN
½ CHICKEN BREAST, W/SKIN

low_fat_milk.png
(6 fl oz of Low fat milk)

Day 2
1909 calories

Breakfast
1 (6 oz) container of YOGURT
1 BAGEL, WHOLE WHEAT
1 table spoon of CREAM CHEESE
8 fl oz of MILK, LOWFAT

Lunch
3 thin slices (approx. 3x2 x 1/8) of TURKEY
1 bag of POTATO CHIPS, UNSALTED
1 ORANGE, FRESH
8 fl oz of PINEAPPLE JUICE, UNSWEETENED
1 cup of MIXED SALAD GREENS, RAW

Snack
8 fl oz of WATER
1 small ROLL, MULTIGRAIN
1 pat BUTTER, WHIPPED, STICK, UNSALTED
8 sticks of CELERY, RAW

Dinner
8 fl oz of WATER
8 fl oz of LEMONADE
2 small ROLL, MULTIGRAIN
2 pat BUTTER, WHIPPED, STICK, UNSALTED
external image pork-cutlet-dishjpg-jpeg-image-500a374-pixels_1233273488643.png
1/2 PORK STEAK OR CUTLET, LEAN ONLY
1 cooked cup of MIXED VEGETABLES, FROZEN
1 cup of MIXED SALAD GREENS, RAW
1/4 cup of BAKED BEANS



Day 3
3406 calories
Breakfast
2 ½ cups of FRUIT SALAD (CITRUS FRUITS) W/ CREAM* (Fruit)
8 fl oz of WATER
Lunch
32 fl oz MILK SHAKE * (Dairy)
3 cups of BEANS, COOKED
Snack
4 strips of CELERY, RAW
8 fl oz of WATER
Dinner
external image French%20Loaf%20small.jpg
½ a 14’ loaf of BREAD, FRENCH, WHOLE WHEAT, HOMEMADE, TOASTED* (Grain)
1 cup of MARINARA SAUCE
1 cup of COTTAGE CHEESE, LOWFAT, LOW SODIUM

8 fl oz of WATER


Day 4
1836 calories

Breakfast
1 cup of MILK, LOWFAT
1 BANANA (BANANAS), FRESH
1 BAGEL, MULTIGRAIN, TOASTED

2 Tablespoons of Whipped CREAM CHEESE
Lunch
1 cup of MILK, LOWFAT
3 cups of MIXED VEGETABLES, FROZEN* (Vegetables)

Snack
1 regular slice of BREAD, MULTIGRAIN, TOASTED
external image grapes.jpg
1 cup of seedless GRAPES, FRESH
Dinner
6 oz of boneless cooked TURKEY THIGH, W/ SKIN* (Meat)
2 ROLL, MULTIGRAIN
1 cup of MILK, LOWFAT



Day 5
2149 calories
Breakfast
1 medium BANANA (BANANAS), FRESH
8 fl oz of MILK, LOWFAT
8 fl oz of ORANGE JUICE

1 cup of cooked OATMEAL, MULTIGRAIN, FAT NOT ADDED
Lunch
1 cup of CHICKEN OR TURKEY SALAD
8 fl oz of GRAPE JUICE, UNSWEETENED
external image carrots.jpg
4 strips of CARROTS, RAW

8 fl oz of WATER
Snack
8 fl oz of MILK, LOWFAT
1 tablespoon of JELLY, ALL FLAVORS
1 regular slice of BREAD, MULTIGRAIN, TOASTED

Dinner
8 fl oz of WATER
1 cup of MIXED SALAD GREENS, RAW
1 cup of MASHED POTATOES
1 cup of CORN, COOKED, FROM FRESH, W/CREAM SAUCE, MADE W/MILK

1 ROLL, MULTIGRAIN
½ PORK STEAK OR CUTLET, LEAN ONLY


This menu though in some instances unreasonable, is for the most part a healthy and sound diet of food. A point of notice is the calorie count of Wednesday, the third day which I designated as the highest calorie day because I practice martial arts on that day and wanted to add extra energy aside from the norm. All other days are counted to have minimal exercise, that being at least 30 minutes of some activity.


My recommended food amounts:
About 2238 calories
7 oz equivalent of grain
3 cup equivalent of vegetables
2 cup equivalent of fruit
3 cup equivalent of milk
6 oz equivalent of meat and beans

25% to 35% calories from fat
less than 10% fat that is saturated
less than 300 mg of cholesterol

less than 2300 mg of sodium

Wu, Annabelle
This is my recommended intake with 60 minutes of swimming.
Day 1 (in all 2104 calories)
Breakfast:
~salad with dressing 350 calories (2-3 cups lettuce) -vegetable*
6a00d8341cf15753ef010536317990970c-800wi.jpg
assorted veggies

~toast 23 calories(1slice)-grain
Lunch:
~lasagna 580 calories (1 huge slice)-grain/meats & beans
~milk 122 calories (1cup)-dairy
Dinner:
~pasta with marinara 670 calories (1 bowl)-grain
~fruit salad 150 calories (2 cup)-fruit*
Snack:
~carrots, broccoli, cauliflower ect. 134 calories (2 cups in all)-vegetable
~fruit cup 75 calories (1 cup)-fruit

Day 2 (in all 2014 calories)
Breakfast:
~bagel 350 calories (1 bagel)-grain
~peach 31 calories (1 peach)-fruit
~milk 122 calories (1 cup)-dairy
Lunch:
~tuna sandwich 680 calories (1 sandwich)-grain/meats & beans
~strawberry yogurt 140 calories (1 cup)-dairy/fruit
yoplait-yogurt_7.jpg
~fries 271 calories (3 oz.)-vegetable
Dinner:
~miso soup 47 calories (1 cup)-meats & beans
~rice 205 calories (1 cup)-grain
~cabbage 34 calories (1 cup)-vegetable
~salmon 233 calories (4 oz.)-meats & beans
Snack:
~apple 106 calories (2 apples)-fruit
label.PNG
Day 3 (
in all 2142 calories)
Breakfast:
~cheese and ham omelet 154 calories(1 large egg, half oz. cheese and ham)-meats & beans
~apple 106 calories (2 apples)-fruit
~milk 244 calories (3 cups)-dairy*
Lunch:
~macaroni and cheese 348 calories (2 cups)-grains/dairy
~grapefruit 152 calories (2 grapefruits)-fruit
~fruit smoothie 460 calories (15.3 oz.)-fruit
Dinner:
~salmon 233 calories (7 oz.)-meats & beans*
~cabbage 68 calories (2 cups)-vegetable
~mashed potatoes 237 calories (7.4 oz)-vegetable
external image GarlicMashedPotatoes_l.jpg
Snack:
~rice with milk pudding 140 calories (4 oz.)-grain/dairy
Day 4(in all 2083 calories)
Breakfast:
~oatmeal cereal 312 calories (1 cup)-grain
~milk 244 calories (2 cups)-dairy
~blueberries 117 calories (7.2 oz)-fruit
Lunch:
~vegetable dumplings 740 calories (2 dishes)-vegetable/grain/meats & beans
Dinner:
~fettucini alfredo 660 calories (10 oz.)-grain/oil
external image HomeCooker_Chicken_Fettuccine_Alfredo.jpg
Snack:
~10 celery 10 calories (4 inch sticks)-vegetable
Day 5(in all 2198 calories)
Breakfast:
~bagel 350 calories (4.5 oz.)-grain
~fruit salad 75 calories (5 oz.)-fruit
external image Californian_Fruit_Salad.JPG
external image Californian_Fruit_Salad.JPG

~milk 122 calories (1 cup)
Lunch:
~spaghetti and meatballs 970 calories (1 plate)-meats & beans/grain
salad with dressing 350 calories (2-3 cups lettuce) -vegetable
Dinner:
~vegetable dumplings 330 calories (1 plate)-vegetable/meats & beans/grain
Snack:
~1 celery 1 calorie (4 inch stalks)-vegetable

Recommended Food Amounts:
2300 calories
-meats & beans: 7 oz.
-dairy: 3 cups
-grain: 10 oz.
-fruit: 2.5 cups
-vegetable: 3.5 cups
-oils 5 teaspoons
*=all added up meets my person daily recommended food intake


---------------------------------------------------------
Merritt, Kest
Goal: 1600 calories per day
Day 1: (1483 calories)
Breakfast:
Barbara's Bakery Fig Bars: Wheat Free (2 bars) 120 calories
Fresh Vegetable Juice (3/4 cup) 30 calories
Lunch:
Salad w/ spinach, carrots and red peppers (2.5 cups) 60 calories*
Annie's Goddess Dressing (2 tbsp) 130 calories
Clif's Organic ZBar: Chocolate Chip (1 bar) 130 calories
Medium Apple (1 serving) 95 calories & Celery (2 small stalks) 5 calories
w/:
Organic Peanut Butter (2 tbsp) 210 calories

external image 2869583518_4d010593bb.jpg
external image applepeanutbuttermain_full.jpg
Snack:
Frozen Strawberries (1 cup) 52 calories
Non Dairy Whipped Topping (3 tbsp) 180 calories
Dark Chocolate (1 oz) 156 calories
Dinner:
Gardenburger's Vegetarian Burgers: Black Bean Chipotle (1 serving) 90 calories
Kettle Chips: Krinkle Cut Salt & Ground Pepper (1.5 servings) 225 calories

Day 2: (1628 calories total)
Breakfast:
Applegate Farms Turkey Bacon: Uncured, Organic (3 slices) 105 calories
Fresh Orange Juice (1 cup) 121 calories
Lunch:
Peanut Butter and Jelly Sandwich (1 serving) 420 calories
Nancy's Cottage Cheese: Lowfat Organic (1/2 cup) 80 calories
Baby Carrots (10) 35 calories
Snack:
Mango (1/2 cup sliced) 54 calories
Nature's Path Granola: Flax Plus; Pumpkin (3/4 cup) 260 calories
Almond Milk: Unsweetened; Vanilla (1 cup) 40 calories
external image 511uz9yVPFL._SL500_AA280_.jpg
Dinner:
Vita-spelt Pasta: Angel hair; Whole grain (1 serving) 190 calories
Newman's Own Pasta Sauce: Organic Tomato and Basil (1/2 cup) 90 calories
Asparagus (4 spears) 13 calories
Organic Valley Non-fat Milk (3 cups) 240 calories*
external image ucm079060.gif
Day 3: (1611calories total)
Breakfast:
Jamba Juice: Strawberry Nirvana (1original) 247calories*
Lunch:
Tuna: Light (2 oz.) 66 calories
w/
Olive Oil (5 tsp) 197 calories*
Spelt Bagel (1 serving) 280 calories
Green Bell Pepper (1/2 cup sliced) 9 calories
Snack:
Quaker Rice Cakes: Multigrain; Maple Brown Sugar (1 serving) 50 calories
w/
Organic Peanut Butter (2 tbsp) 210 calories
Dinner:
Quinoa (1 cup) 254 calories
w/
Earth Balance Margarine (2 tbsp) 200 calories
Kale, cooked (1/2 cup) 18 calories

external image kale.jpg

Day 4: (1382 calories total)
Breakfast:
Ezekiel Bread: Cinnamon Raisin (1 slice) 80 calories
w/
Organic Peanut Butter (2 tbsp) 210 calories
Lunch:
Cascade Fresh Fat Free Lemon Yogurt (3/4 cup) 110 calories
Newman's Own Spelt Mini Pretzels (1 serving) 120 calories
Banana (1 large) 121 calories
Snack:
Side salad with kalamata olives and feta cheese (1 cup of lettuce, 1 oz. of olives and 1 oz. of feta) 167 calories
w/
Annie's Light Raspberry Vinagrette (2 tbsp) 40 calories
Dinner:
Baked Yam (1 medium) 263 calories
w/
Earth Balance Margarine (2 tbsp) 200 calories
Broccoli; steamed (1/2 cup, chopped) 27 calories
w/
Vegan Sour Cream (2 tbsp) 50 calories

Day 5: (1593 calories total)
Breakfast:
Van's Wheat-Free Blueberry Waffles (about 3 waffles; 6oz.) 380 calories*
w/
Earth Balance Margarine (2 tbsp) 200 calories and Pure Maple Syrup (2 oz.) 200 calories
Lunch:
Turkey Sandwich (1 serving) 284 calories
Tillamook Cheddar Cheese (1 slice) 110 calories
Snack:
Peach (1 large) 60 calories
Dinner:
Roasted Chicken (5.5 oz) 257 calories*
Brown, Long Grain Rice (1 cup) 216 calories
Herb Breadstick (1 serving) 91 calories

external image Quick-Italian-Breadsticks.ashx?w=380

*Daily Recommended Serving Sizes:
Milk- 3 cups
Meat and Beans- 5.5 oz.
Vegetables- 2.5 cups
Fruits- 2 cups
Grains - 6 oz.
------------------------------------------------------


Sara Seeger-
Day 1:
Breakfast:
2 small lemon poppy seed muffins, 1 cup of fat free milk, 1 cup of Multigrain cheerios
Snack :
A cup of chopped celery, 2.5 cups of sliced apples (fruit)*
Lunch:
2 hard-boiled eggs, 6.7 oz. old fashioned vanilla yogurt, 1 cup of sliced cucumbers, KFC grilled chicken breast
external image chicken_breast_grilled.jpg
Grilled Chicken
Dinner:
1 ½ cup cooked pasta, 1 cup of tomatoes sauce,1 cup of cooked carrots,1 cup of fat free milk
Total:
Grain= 7 servings
Vegetables= 4 servings
Fruit= 2.5 servings
Protein= 2 servings
Dairy= 3 servings
Total calories= 2164.5
Day 2:
Breakfast:
3 small pancakes, 1 cup of blueberries, 3 cups of fat free milk (dairy)*
Snack:
1 cup of sliced celery, A small poppy seed muffin
external image LemonPSMuffins3.jpg
Poppy Seed Muffin
Lunch:
1 small green salad, 1 small roll, 1 cup of sliced cucumbers
Dinner:
1 cup of cooked corn, a small plum, 1 cup of apple juice, 1 small roll, 6 oz. of lean poultry (protein/meat)*
Total:
Grain= 6 servings
Vegetables= 3 servings
Fruit= 3 servings
Protein= 2.5 servings
Dairy=3 servings
Total calories= 1896

Day 3:
Breakfast:
1 cup whole wheat cheerios cereal, 1 slice toast, 1 cup of apple juice, 1 6.7 oz. old fashioned vanilla yogurt
Snack :
1 cup sliced strawberries, 1 hardboiled egg
external image Strawberry.JPG
sliced strawberries
Lunch:
2 oz. of salmon, 1 cup of fat free milk, 1 small roll, 1 cup of sliced cucumbers with 5 tablespoons of fat free ranch dressing*(oils)
Dinner:
1 ½ cup of pasta, 2 cups of cooked green beans, 1 cup of apple juice
Total:
Grain= 7 servings
Vegetables= 4 servings
Fruit= 2 servings
Protein= 2 servings
Dairy= 3 servings
Total calories: 1763
Day 4:
Breakfast:
English muffin, 1 cup orange juice, 6.7 oz. old fashioned vanilla yogurt
external image ddf-adp-yogurt-types-1.jpg
vanilla yogurt
Snack:
1 cup of sliced apples
Lunch:
sandwich, 3 oz. white turkey, 2 slices whole wheat bread, 1 medium apple
Dinner:
1 cup of brown rice, 1 cup of fat free milk, 4 servings of green salad (vegetables)*
Total:
Grain= 6 servings
Vegetables= 4 servings
Fruit= 3 servings
Protein= 2 servings
Dairy= 2 servings
Total calories: 1645
Day 5:
Breakfast:
1 cup of orange juice, 1 cup of strawberries, 6 slices of whole wheat toast (grain)*
Snack :
1 cup of sliced carrot sticks, 1 medium plum
external image green-grapes-imported-most-pesticides-in-fruit-photo.jpg
green grapes
Lunch:
2 cups of green salad, 1 cup of green grapes, 1 cup of apple juice, 6.7 oz. old fashioned vanilla yogurt
Dinner:
6 oz. White fish, 1 cup of fat free milk, 1 cup of cooked asparagus
Total:
Grain= 6 servings
Vegetables= 4 servings
Fruit= 4 servings
Protein= 2 servings
Dairy= 2 servings
Total calories: 2024
external image label117051.gif
Hiddleson, Kathryn

Day 1-
Breakfast- 3 cups milk*(250c) 1 cup strawberries(49c)
Lunch- 1 cup oranges(85c) 2 oz salmon(217) .5 cups salad(111c)
Snack- .5 oz. peanut butter(83c) 2 cups celery(38c)
Dinner- 3.5 oz chicken(364) 5.5 oz noodles(215c)
Day 2-
Breakfast- 1 bagel(151c) 1 cup orange(85c) .5 cups tomatoes(26c) 2 cups milk(167c)
Lunch-2 slices bread(382c) 1 cup strawberries(49c) 1 tbsp peanut butter(94c) 1 tbsp jelly(57c)
Snack- 2 cups celery(38c)
Dinner- 5.5 oz steak*(543c) 2 slices french bread(344c) 1 cup yogurt(67c)
Day 3-
Breakfast-1 cup yogurt(67c) 1 1/2 cups milk(125c) 1/2 cup cheese(46c)
Lunch-3 oz rice(c) 1 cup carrots(c) 2.5 oz chicken(280c)
Snack-2 cup strawberries*(98c)
Dinner-3 oz noodles(115c) 1.5 cups broccoli(89c) 2 oz beef(432c) 1 oz black beans(59c)
Day 4-
Breakfast-1 1/2 cup (74c) 1 cup milk(83c)
Lunch-1/2 cup banana(45c) 1 cup yogurt(67c) 2.5 oz chicken(117c)
Snack- 1.5 cup tomatoes(78c)
Dinner- 6 oz noodles*(259c) 1 cup cheese(96c) 1 cup broccoli(68c) 3 oz chicken(308c)
Day 5-
Breakfast- 1 cup oranges(85c) 2 cups milk(167c)
Lunch- 2.5 cups celery*(48c) 1 cup yogurt(67c) 5oz rice(342c)
Snack-1 cup blueberries(57c)
Dinner-2.5 oz chicken(117c) 3 oz black beans(180c) 1 oz rice(49c)
external image strawberry.jpgexternal image celery_tallthin.JPG
Daily Recommended Serving Sizes
Milk-3 cups
Meat and Beans-5.5oz
Vegetables- 2.5 cups
Fruits- 2 cups
Grains-6oz


.
Nutrition Facts
Serving Size1 cup, diced (120.0 g)1 cup, strips (124.0 g)1 tbsp (7.5 g)1 stalk, large (11"-12" long) (64.0 g)1 stalk, medium (7-1/2" - 8" long) (40.0 g)1 stalk, small (5" long) (17.0 g)1 strip (4" long) (4.0 g)

Amount Per Serving
Calories 19Calories from Fat 2
% Daily Value*
Total Fat 0.2g0%
Saturated Fat 0.1g0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.0g
Cholesterol 0mg0%
Sodium 96mg4%
Total Carbohydrates 3.6g1%
Dietary Fiber 1.9g8%
Sugars 2.2g
Protein 0.8g


Vitamin A 11%

Vitamin C 6%
Calcium 5%

Iron 1%

i hate wiki. amen to that

Nielsen, Peyton

Day 1:
Breakfast- 1 cup bananas 72c, 1 cup milk 122c
Lunch- 4oz sliced bread 100c, 2 oz sliced ham 92c, 1 cup grape juice 170c
Dinner- 11/2 cup baked potatoe510, *3 oz whole grain bun 173c, 11/2 cup milk 183c, 1/2 cup lettuce 5c, 4oz burger patty 278c
Snack- 1 cup celery 4c, 1/2 cup milk 61c
1770c total
Day 2:
Breakfast- 2oz egg 88c, 1 cup plain yogurt 137c, 1 cup apple juice 100c
Lunch- 1 cup orange 85c, 4 oz slice bread 100c, 2 oz sliced turkey 58c
Dinner- 2 cups carrots 104c, 2 oz salmon 111c, 3 oz bread roll 252c , 1/2 cup cheese 223c
Snack- *1 cup brocoli 104c, 1/2 cup cheese 223c, 1 cup milk 122c
1707c total
Day 3:
Breakfast- 1 cup raspberries 64c, *1 cup orange juice 121c
Lunch- 2 cup milk 244c, 4 oz sliced bread 100c, 2 oz mesquite turkey 58c
Dinner- 3oz bread roll 252c, 2 oz roast beef 80c, 2 cups sugarsnap peas 41c, 1 cup tomato juice 24c
Snack- 1 cup yogurt 137c, 2 oz almonds 328c
1449c total
Day 4:
Breakfast- 1 cup strawberries 80c, 1 cup milk 122c
Lunch- *2 cup yogurt 274c, 4 oz sliced bread 100c, 2 oz roast beef 92c
Dinner- 4 oz chicken (white meat) 188c, 3 oz rice (brown) 93c, 2 cups green beans 68c
Snack- 1 cup celery 14c, 1 cup raspberries 64c
1095c total
Day 5:
Breakfast- 5 oz waffles 410c, 2 cups milk 244c
Lunch- 3 oz sliced bread roll 258c, 3 oz chicken 141c, 1 cup orange juice 121c
Dinner- 1 cup bananas 72c, *3 oz salmon 167c, 1 cup plain yogurt 137c, 1 cup celery 14c
Snack- 2 cups string beans 68c
1632c total

1 Cup Milk
Nutrition Facts
Calories 122
(511 kJ)
% Daily Value 1
Total Fat
4.9g
8%
Sat. Fat
3.1g
15%
Cholesterol
20mg
7%
Sodium
100mg
4%
Total Carbs.
12.5g
4%
Dietary Fiber
0g
0%
Sugars
12.4g

Protein
8.1g

Calcium
285.9mg

Potassium
366.5mg


external image milk_325.jpg external image c272cf42df2e2363_m.jpg external image orange.jpg external image ist2_4414731-sliced-bread.jpg external image labamba_steak_rib_eye.jpg external image Small_Red_Beans.jpg

nutritional recomendations

grains- 7 ounces
fruits- 2 cups
vegetables- 3 cups
milk- 3 cups
meat an beans- 6 ounces